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Roe vs Tuna salad - In-Depth Nutrition Comparison

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A recap on differences between Roe and Tuna salad

  • Roe is higher in Vitamin B12, Vitamin B2, Phosphorus, Folate, Vitamin B1, Selenium, Vitamin B5, and Vitamin C, yet Tuna salad is higher in Vitamin B3.
  • Roe covers your daily Vitamin B12 needs 431% more than Tuna salad.
  • Roe contains 37 times more Cholesterol than Tuna salad. While Roe contains 479mg of Cholesterol, Tuna salad contains only 13mg.

Food varieties used in this article are Fish, roe, mixed species, cooked, dry heat and Fish, tuna salad.

Infographic

Roe vs Tuna salad infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Roe
6
:
Contains more Calcium +64.7%
Contains more Magnesium +36.8%
Contains more Phosphorus +189.3%
Contains more Potassium +59%
Contains less Sodium -70.9%
Contains more Zinc +128.6%
Contains more Iron +29.9%
Contains more Copper +13.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 38% 14% 77% 16% 53% 16% 49%
Contains more Calcium +64.7%
Contains more Magnesium +36.8%
Contains more Phosphorus +189.3%
Contains more Potassium +59%
Contains less Sodium -70.9%
Contains more Zinc +128.6%
Contains more Iron +29.9%
Contains more Copper +13.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Roe
8
:
Contains more Vitamin A +212.4%
Contains more Vitamin C +645.5%
Contains more Vitamin B1 +793.5%
Contains more Vitamin B2 +1255.7%
Contains more Vitamin B5 +343.8%
Contains more Vitamin B6 +128.4%
Contains more Folate +1050%
Contains more Vitamin B12 +861.7%
Contains more Vitamin B3 +205.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Contains more Vitamin A +212.4%
Contains more Vitamin C +645.5%
Contains more Vitamin B1 +793.5%
Contains more Vitamin B2 +1255.7%
Contains more Vitamin B5 +343.8%
Contains more Vitamin B6 +128.4%
Contains more Folate +1050%
Contains more Vitamin B12 +861.7%
Contains more Vitamin B3 +205.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Roe Tuna salad
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Roe Tuna salad Opinion
Net carbs 1.92g 9.41g Tuna salad
Protein 28.62g 16.04g Roe
Fats 8.23g 9.26g Tuna salad
Carbs 1.92g 9.41g Tuna salad
Calories 204kcal 187kcal Roe
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 28mg 17mg Roe
Iron 0.77mg 1mg Tuna salad
Magnesium 26mg 19mg Roe
Phosphorus 515mg 178mg Roe
Potassium 283mg 178mg Roe
Sodium 117mg 402mg Roe
Zinc 1.28mg 0.56mg Roe
Copper 0.128mg 0.145mg Tuna salad
Vitamin A 303IU 97IU Roe
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 16.4mg 2.2mg Roe
Vitamin B1 0.277mg 0.031mg Roe
Vitamin B2 0.949mg 0.07mg Roe
Vitamin B3 2.192mg 6.7mg Tuna salad
Vitamin B5 1.154mg 0.26mg Roe
Vitamin B6 0.185mg 0.081mg Roe
Folate 92µg 8µg Roe
Vitamin B12 11.54µg 1.2µg Roe
Vitamin K µg µg
Tryptophan 0.375mg 0.18mg Roe
Threonine 1.305mg 0.701mg Roe
Isoleucine 1.465mg 0.739mg Roe
Leucine 2.509mg 1.293mg Roe
Lysine 2.179mg 1.457mg Roe
Methionine 0.71mg 0.47mg Roe
Phenylalanine 1.401mg 0.626mg Roe
Valine 1.676mg 0.824mg Roe
Histidine 0.778mg 0.467mg Roe
Cholesterol 479mg 13mg Tuna salad
Trans Fat g g
Saturated Fat 1.866g 1.544g Tuna salad
Monounsaturated Fat 2.129g 2.887g Tuna salad
Polyunsaturated fat 3.404g 4.122g Tuna salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Tuna salad
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
169
Roe
29
Tuna salad
Mineral Summary Score
49
Roe
33
Tuna salad

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
172%
Roe
96%
Tuna salad
Carbohydrates
2%
Roe
9%
Tuna salad
Fats
38%
Roe
43%
Tuna salad

Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 466mg)
Which food is lower in Saturated Fat?
Tuna salad
Tuna salad is lower in Saturated Fat (difference - 0.322g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 27)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $100)
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 285mg)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/nutrients
  2. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.